Thinking Of Going Gluten-Free? Don't Until You Read About Gluten's Benefits

KO-ing gluten can backfire huge. Unless you have Celiac disease or a gluten intolerance, going gluten-free provides no real benefit. However, keeping gluten in your diet does, says Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics.

Here are four little-known benefits of staying off of the G-free bandwagon.

1. You’ll Have More EnergyGluten-packed whole grains are prime sources of iron and B vitamins, both of which are critical for keeping energy levels up, he says. And gluten-free breads and pastas made with white rice, tapioca, and other gluten-free flours are generally not fortified with either. That’s why when doctors put patients on GF diets, they often recommend taking supplements to prevent nutritional deficiencies.

In people who go G-free, iron deficiency is of particular concern, especially if other iron-rich foods like liver, oysters, and beans aren’t eaten regularly, Delbridge says. Symptoms of iron-deficiency anemia include fatigue, rapid heartbeat, dizziness, and insomnia.

2. You’ll Lower Your Risk of Heart DiseaseGrain-based foods are America’s number-one source of fiber. According to the Centers for Disease Control and Prevention, they make up 44 percent of total fiber intake among Americans. Meanwhile, a 2014 Nutrition Research study found that people who eat the most whole grains have the highest fiber intakes.

So cut out gluten and you’re unwittingly cutting out fiber. Fiber is responsible for keeping your blood sugar levels in check, your bathroom habits regular, and preventing heart disease, the number one cause of death in the United States. The nutrient can keep cholesterol and triglyceride levels in check and reduce your risk of heart disease, Delbridge says.

3. You’ll Prevent Gluten AllergiesStop eating peanuts for long enough and, eventually, when you eat a PB&J, you could have an allergic reaction. The same thing can happen with gluten, he says. “When you remove gluten from your diet, your body automatically stops producing enzymes that are responsible for digesting gluten,” he says. “Your body gets used to not processing it.” That means that when you reintroduce gluten back into your diet, you could actually have a gluten allergy. Then you’ll have no choice but to stay off of gluten forever.

4. You’ll Lose WeightWait, isn’t going G-free supposed to help you lose weight? While cutting refined carbs can definitely help in the weight-loss department, opting for gluten-free breads and pastas can actually cause you to put on the pounds. That’s because the cheapest and easiest way for food manufacturers to replace gluten, the protein responsible for bread’s elasticity, is with sugar and fat, Delbridge says. Plus, that heart-healthy fiber also does wonders for any weight-loss attempts. That’s because it steadies blood sugar levels, prevents insulin resistance, and keep you feeling fuller longer after every meal. A 2015 Annals of Internal Medicine study even found that simply upping your fiber intake is just as effective at spurring weight loss as full-fledged diets.